Exercises for the Latissimus Dorsi AKA Lat Muscles

*All illustrations reprinted with permission from ISSA and Fred Hatfield

Exercise:
 Execution:
Pull-ups
Difficulty Level - Easy		 Execution:

Pull-ups are probably the best exercise for your lats. They can be done at different grip width, and you can add weight to increase intensity.

  1. Grab the bar about shoulder width apart with palms facing away from your body.

  2. Pull yourself up until you reach your forehead or upper chest.

  3. Lower yourself until your arms are fully extended.

  4. Repeat for recommended number of reps.

  • Change your grip width every three weeks to add variety and new motor development.

  • Targets Lats and biceps.
Lat Pull-Downs
Difficulty Level:		 Execution:

If you can't do pull-ups, do pull-downs until you can do your body weight for at least 10 reps. The switch to pull-ups.

  1. Sit down facing lat pull-down machine. Adjust knee pads to comfortable level to keep your body down during the exercise.

  2. Stand up and grab the lat pull-down bar a little wider then shoulder width apart.

  3. Sit down and place knees under pads.

  4. Pull down the bar until you reach your upper chest, while squeezing the lat muscles.

  5. Let weight raise until your arms are fully extended.

  6. Repeat for recommended number of reps.

  • Targets Lats and biceps.

This exercise can be done with different grip widths. Change your grip about every two weeks.

Seated Rows
Difficulty Level: Easy		 Execution:

This exercise can be done using different bars and grip widths. 

  1. Sit down on the lat machine with feet on the foot supports.

  2. Bend at the knees to reach the bar you are using. Grab the bar and extend your legs while sitting in the upright position. Use your legs to push your body back until your legs are fully extended.

  3. With legs fully extended, back upright, and arms fully extended to the front holding the bar, start by first pulling your shoulders back and squeezing the lats.

  4. Pull the bar towards your mid abs until you almost touch your stomach. Do not sway by using your lower back. Keep you upper trunk stable.

  5. Extend your arms to the fully extended position and repeat for recommended number of reps.

  6. Set the weight down by bending at your legs and NOT by using your lower back.

  • Targets Lats.